How to make it: Stir up the egg, then add the oatmeal, milk, whey-protein powder, flaxseed, chopped nuts, and berries in a microwavable bowl and nuke for 2 minutes. Remove and let cool for a minute or two. Top with the sliced banana and yogurt. Makes 1 serving.

How to make it: Prepare the waffle according to the package directions. Spread the peanut butter on the waffle, cup the waffle in your hand, add the berries, then squeeze lightly. Think of it as a blueberry breakfast taco. Makes 1 serving.

How to make it: Cut the meat diagonally and across the grain into thin strips (freezing it for 20 minutes first helps). Place in a large ziplock bag with all other ingredients except the cashews. Shake well to combine. Dump into a skillet that's preheated over medium-high. Cook, turning often, for 5 to 6 minutes or until meat reaches desired doneness. Top with nuts. Makes 2 servings.

How to make it: In a small bowl, mix the vegetables with the oil, lemon juice and rind, and salt and pepper. Arrange the fish in a small, shallow, microwavable baking dish. Pour the vegetable mixture over each fillet. Wrap tightly in plastic wrap, pricking a couple of times with a fork or toothpick. Microwave for 3 to 4 minutes, or until the fish flakes with a fork. Makes 2 servings.

How to make it: In a large bowl, whisk the egg. Add everything else and mix it with your hands until well blended. Divide the mixture evenly into a 6 c, nonstick muffin pan. Bake for 25 minutes in an oven that's preheated to 375?F. Serve with mustard. Makes 3 servings.